Resources

At Coping Forward Counseling Services, we believe mental health support should feel accessible, practical, and human. Below are trusted resources to help you understand different types of care, find immediate help in a crisis, and explore tools that can complement therapy.
 
Understanding the Different Roles
When you’re looking for help, it can be confusing to tell the difference between a counselor, psychologist, or psychiatrist. Here’s a quick breakdown:

Counselors & Therapists
Counselors (like me) focus on talk therapy — helping you process emotions, develop coping skills, and make meaningful change. We don’t prescribe medication, but we often collaborate with your doctor or psychiatrist when needed.

Psychologists
Psychologists provide therapy and conduct psychological testing (for ADHD, learning differences, etc.). Their assessments help clarify diagnoses and guide treatment.

Psychiatrists
Psychiatrists are medical doctors who diagnose and treat mental health conditions with medication and other medical interventions. Many people work with both a therapist and psychiatrist for full-spectrum support.

In Crisis? You’re Not Alone
If you’re in crisis or thinking about harming yourself, please reach out for immediate help. You are not alone — support is available 24/7.

988 Suicide & Crisis Lifeline: Call or text 988

Wake County Crisis Line: 800-510-9132

Mobile Crisis Team (NC): 800-510-9132

Triangle Springs Hospital: 919-746-8900

Holly Hill Hospital: 919-250-7000

Emergency: If you’re in immediate danger, call 911 or go to your nearest emergency department.
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Recommended Reading
DBT Skills & Emotional Regulation
· DBT Skills Training Handouts & Worksheets — Marsha Linehan (2nd Edition)
· The Dialectical Behavior Therapy Skills Workbook — McKay, Wood, & Brantley

Parenting & Relationships
· The Explosive Child — Ross Greene
· Raising an Emotionally Intelligent Child — John Gottman
· Parenting from the Inside Out — Daniel Siegel
· Queen Bees & Wannabes — Rosalind Wiseman

Personality & Relationship Patterns
· Stop Walking on Eggshells — Mason & Kreger
· Stop Caretaking the Borderline or Narcissist — Margalis Fjelstad

Anxiety, OCD & Intrusive Thoughts
· Brain Lock — Jeffrey Schwartz
· Getting Over OCD: A 10-Step Workbook — Jonathan Abramowitz
· Triumph Over Fear — Jerilyn Ross

Substance Use & Recovery
· Adult Children of Alcoholics — Janet Woititz
· Alcoholics Anonymous (Big Book) — 4th Edition

Helpful Websites:

Not Sure Where to Start?
You don’t need the perfect plan before reaching out. Our first step is simply to talk through what’s happening and find the path forward — together.
Reach out to Carrie

Frequently Asked Questions


What kind of services does Coping Forward Counseling Services offer?
Coping Forward Counseling Services specializes in evidence-based therapy services for teens and adults.
Coping Forward Counseling offerings include:
· Individual Therapy – one-on-one sessions focused on your unique goals.
· Group Therapy – skills-based groups for connection and growth.
· Dialectical Behavior Therapy (DBT) – our primary approach, helping you build skills to manage emotions, anxiety, and overwhelm.
· Cognitive-Behavioral Therapy (CBT) & Acceptance and Commitment Therapy (ACT) – integrated approaches to shift unhelpful thought patterns and build resilience.
· Telehealth/Virtual Therapy – accessible sessions you can attend from anywhere in North Carolina.
What can I expect during my first visit?
You can expect for our relaxed, virtual session to last about 50 minutes. During this time, I’ll review your paperwork and ask some questions about you. Nothing too intense—we’re just getting to know each other and building trust. We’ll talk about what brought you in, what’s been tough, and how we can work together.
How often will we meet?
I typically recommend starting with weekly sessions for at least the first six months. Meeting consistently helps build trust, momentum, and a strong therapeutic relationship — which is where the real work happens. Once we’ve built that foundation and you’re feeling more steady in your progress, we can shift to bi-weekly sessions (every other week) if that feels appropriate. Therapy works best when it’s consistent, so we’ll collaborate on a schedule that supports your goals and fits your life. It’s important to feel comfortable and connected with your therapist. Fill out the form to schedule a free 15-minute consultation — we’ll talk through what you’re hoping to get out of therapy and decide if we’re the right fit to work together. I look forward to connecting with you.

Contact Carrie For Assistance

Give us a call or send us a message using the form below.
 
Your Privacy Matters: Understanding How We Protect Your Health Information
PDF
At Coping Forward, we are committed to maintaining the confidentiality of your health information. This notice explains how we may use and share your personal health information, as well as your rights to access and control your own records. We want to ensure that you feel informed and empowered to make decisions about your care, and we're dedicated to upholding the highest standards of privacy and security."

Download "HIPPA.pdf"

Welcome to Our Blog

Why Your Anxiety Peaks at Night (and How to Manage It)

You’re finally done with the day. The kids are in bed, work emails are closed, the house is (mostly) quiet… and then your brain kicks into overdrive.

Sound familiar?

Nighttime anxiety is common, and there are real reasons why it shows up more intensely after dark.

Why It Gets Worse at Night:
  • Less distraction. During the day, you’re busy — work, family, tasks. At night, the noise dies down, and your thoughts get louder.
  • Your body is tired. Fatigue makes it harder to regulate emotions, so worries feel bigger than they are.
  • The “what ifs” surface. At night, your brain loves to review mistakes, future fears, and all the things you “should” have done.
  • Biology plays a role. Cortisol (your stress hormone) naturally shifts throughout the day, and for some people, nighttime dips make anxious spikes more noticeable.
 
What You Can Do About It:
The goal isn’t to stop every anxious thought — it’s to give your body and mind tools to settle enough for rest.
  • Use Wise Mind. Notice if you’re stuck in Emotion Mind (“everything feels urgent”) or Reasonable Mind (“just facts”). Wise Mind balances the two. Ask: Do the facts support this level of worry right now?
  • Ground your body. Try paced breathing, progressive muscle relaxation, or simply putting both feet on the floor and naming five things you see in the room.
  • Create a “parking lot.” Keep a notebook by your bed. Jot down worries or to-dos and remind yourself, this can wait until morning.
  • Set a nighttime routine. Your nervous system loves consistency. Screens off, lights dimmed, maybe tea or reading — signals to your body that it’s safe to rest.
  • Practice opposite action. If anxiety is telling you to avoid bed because you’ll just toss and turn, gently do the opposite: get into bed, breathe, and allow rest to come.
 
Bottom Line:
Your anxiety isn’t trying to ruin your night — it’s your brain’s way of scanning for danger when things get quiet. With practice, you can train it to settle down. You don’t have to wrestle with nighttime anxiety alone. With the right tools, it is possible to quiet the noise and give your body the rest it deserves.